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This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
This article has been viewed 5,603 times.
If you’re looking to strengthen your abs, you can do sit-ups. Similar to a crunch, but instead of lifting your entire back off the floor, you just lift your upper back off the ground. This exercise helps isolate the abdominal muscles so that the hip muscles do not participate in the movement. After learning the basic crunches technique, you can do reverse crunches, cross crunches, side crunches, and cable crunches.
Steps
Basic crunches
- For more resistance, you should practice on an incline bench.
- Some people like crunches on the balance ball.
- To increase resistance, you should hold weights on your chest or behind your head.
- You often want to pull your head forward (chin to chest) because it makes you feel like you’re lifting more, when it’s not. It’s a bad habit that increases your risk of injury. One way to prevent this is to always look up at the ceiling.
- If you place your hands behind your head or neck, do not bring your elbows together. Keep elbows level with shoulders. Keeping your arms close to your head creates a tendency to push your head forward.
- Exhale and contract your abs as you raise your shoulders.
- If you’re learning How to Receive a Punch, you can do what Muay Thai fighters do: have someone punch you in the stomach while your stomach is tight to receive the punch.
- Relax your belly before folding again.
Reverse crunches
Other Variations
Advice
- Crunches are a simple and fun way to create a flat stomach surface, with rock-hard abs.
- Women have a more natural curve than men in the lower back area, because their pelvis has a different shape. More natural fat accumulates in the buttocks, so it will lift the hips higher when they lie on their back. So women should consider adding extra padding under the back when doing crunches instead of trying to force the lower back to lie flat on the floor unnaturally. A simple way is to place a rolled towel or a suitable pillow under the back at the point of greatest curvature. Try rolling towels in different thicknesses until you feel comfortable.
Warning
- Stop exercising if you feel pain in your back, as you may need advice from a physiotherapist or chiropractor.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
This article has been viewed 5,603 times.
If you’re looking to strengthen your abs, you can do sit-ups. Similar to a crunch, but instead of lifting your entire back off the floor, you just lift your upper back off the ground. This exercise helps isolate the abdominal muscles so that the hip muscles do not participate in the movement. After learning the basic crunches technique, you can do reverse crunches, cross crunches, side crunches, and cable crunches.
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